29 August 2014

FRIDAY 140829

Complete Four Times for Total Repetitions:

On a 3:00 Running Clock,

Run 400 Meters
Immediately followed by,
Bench Press Maximum Repetitions

Note: Rest up to 3:00 between rounds. This is a twist on one of the most popular gym workouts, the infamous Run 400 Meters and 21 Bench Press couplet. Prescribed weight for men is up to 135lb. and women 85lb. How many people can total 80 or more Bench Press repetitions between all four founds with prescribed weight? Check your fitness journals and set a new record today! The last time this workout was completed in our gym was July 31, 2014.

Stretch!

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“In all human affairs there are efforts, and there are results, and the strength of the effort is the measure of the result.” – James Allen

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Andrew Weybright demonstrates the Uphill Tire Pull [video]

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28 August 2014

THURSDAY 140828

Weighted Box Step-up 5-5-5-5-5 repetitions (each leg)

Rest as needed then,

Five Rounds Against a 1:00 Running Clock of,

Kettlebell Swing, 15 Repetitions
As Many Repetitions As Possible of Barbell Thruster

Note: Be sure to watch the tutorial video on the Weighted Box Step-up technique. This skill is a new technique CrossFit Amundson is adding to our repertoire of challenging gymnastic based skills. Much like the benefits of the Weighted Lunge (Coach Mike Burgener’s favorite skill for developing lower body strength!) the Weighted Box Step has the potential to develop extraordinary lower body strength and conditioning. For the AMRAP, rest up to three minutes between rounds. Prescribed barbell weight is up to 95lb. for men and 65lb. for women. Kettlebell weight is up to 53lb. for men and 35lb. for women.

Luke is a WARRIOR

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Congratulations to our Krav Maga Phase A Athletes who are nearing the half-way point in their training. The Krav Maga program is extremely challenging, and the Phase A Athletes have demonstrated immense physical and mental toughness in their practice. KIDA!

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Please note our gym will be closed for regular CrossFit classes on Monday, September 1, 2014, in observance of Labor Day. There will be open gym hours from 1:00 PM to 4:00 PM.

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Please note our new Warrior Yoga schedule beginning the week of September 1, 2014:

Monday: 8:30 AM – 9:30 AM
Tuesday: 6:00 PM – 7:00 PM
Wednesday 8:30 AM – 9:30 AM
Thursday: 6:00 PM – 7:00 PM

The CrossFit Amundson Warrior Yoga program is free to all CrossFit Amundson Athletes and is $35.00 a month for non-members.

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27 August 2014

WEDNESDAY 140827

Complete Two Rounds for “Virtuosity”

Rope Climb, 2 Accents (Use most challenging technique available)
Strict Dip, 10 Repetitions

Rest as needed then,

Three Rounds for Time:

Deadlift, 15 Repetitions
Hang Power Clean, 12 Repetitions
Front Squat, 9 Repetitions
Push Jerk, 6 Repetitions

Note: This is a challenging day of CrossFit training, combining both gymnastic and weightlifting strength. Note the gymnastic component is not timed. Focus on technique development. Advanced Athletes should strive for “Double Up” no-leg accents. Recommended weight for the timed evolution is up to 135lb. for men and 95lb. for women. Ensure the selected weight can be performed with consecutive repetitions at each of the 4 skills with minimal rest between transitions.

Coach Amber

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Wednesday Special Events:

8:30 AM – 9:30 AM – Warrior Body Zen Mind Yoga

7:15 PM – 8:00 PM – Krav Maga Phase A

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EPIC Adventures Update

Tuesday, September 9, 2014: Join the men of CrossFit Amundson for a 2 mile round-trip Stand Up Paddle to the Santa Cruz Maritime 1 Mile Buoy. Experienced SUP operators and competent ocean swimmers recommended. Only open to 8 Athletes. Women’s paddle to follow soon. More details to follow at HQ.

Saturday, September 20, 2014: The official CrossFit Amundson “TriFITalon” is back! All levels are welcome and encouraged to participate. There will be three events in the competition, including a Stand Up Paddleboard (SUP) 1200 Meter Sprint, an 800 Meter Ocean Swim, and an “Unknown and Unknowable” beach workout. Athletes can complete in the full “TriFITathon” or an individual event. Transportation provided from HQ to the competition site by the EPIC Fitness Van.

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Warrior Yoga Teacher Training for CrossFit Gyms

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26 August 2014

TUESDAY 140826

Complete Six Rounds:

Against a 2:00 Running Clock

Row 300 Meters
As Many Repetitions As Possible of Wall Ball

Note: Variable rest between rounds up to 3:00. Your score at the end of the workout is the total number of Wall Ball shots completed. Mens weight is 20lb. and women’s weight is 14lb. How many people can break 100 or more repetitions with prescribed weight?

Dynasty Restaurant’s new CrossFit Amundson menu

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Greg Amundson has teamed with Dynasty Restaurant (located next to our Krav Maga studio) to create a custom CrossFit Amundson “Zone Perfect” menu offering exclusive for our Athletes. Designed by Greg, each menu item is 40-30-30 between Carbohydrate, Protein and Fat, to ensure a perfectly balanced Zone and Paleo friendly meal. A sample meal is steamed kale with baked chicken breast and sliced avocado. The best part is the entire CrossFit Amundson menu is only $9.95. Updates on this exciting new offering are coming soon.

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Warrior Yoga Update

The CrossFit Amundson Warrior Yoga Program was created by Greg Amundson and Bailey Feeney, with input from Mark Divine (former Navy SEAL and founder of SEALFIT) and Doctor Starrett (CrossFit Subject Matter Expert on Mobility Training). The CrossFit Amundson Warrior Yoga Program will:

  • Prevent and rehabilitate sore and tight muscles
  • Overhaul your movement habits and instill proper CrossFit movement patterns
  • Silence the mind
  • Increase circulation
  • Fix poor set-up mechanics that rob power, bleed force, and dump torque
  • Unlock reservoirs of athletic capacity you didn’t know you had
  • Utilize traditional Warrior Yoga poses
  • Develop strategies that restore function to your joints and tissues
  • Forge the Warrior Spirit and an indomitable mindset

Warrior Yoga will improve Athletes strength, flexibility, recovery, joint stability and mental focus. Each class will offer an opportunity to balance the nervous system, connect to the breath and quite the mind while creating pliability in the muscles, tendons and joints. Great as a workout on its own, a pre-workout warm-up, or as a recovery class post workout, each classe will work to unwind the entire body, but will also focus on stretching and strengthening a specific part of the body each week, incorporating CrossFit foundational movements, alignment, body awareness tools and relaxation. The sequence of each class will compliment the programming of the CrossFit workout in the main gym.

Please note our new schedule beginning the week of September 1, 2014:

Monday: 8:30 AM – 9:30 AM
Tuesday: 6:00 PM – 7:00 PM
Wednesday 8:30 AM – 9:30 AM
Thursday: 6:00 PM – 7:00 PM

The CrossFit Amundson Warrior Yoga program is free to all CrossFit Amundson Athletes and is $35.00 a month for non-members.

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Fundamentals Class Update

Are you interested in joining the community at CrossFit Amundson? Beginning the first week of September, we are starting our new Fundamentals Class. This class meets Tuesday and Thursday nights from 7:00 PM to 8:00 PM and Saturday morning at 10:00 AM. Fundamentals is a great starting point for Athletes new to the CrossFit program, or for seasoned Athletes interested in strengthening their technique in the foundational CrossFit skills. The Fundamentals focuses primarily on mechanics and consistency, with slightly less emphasis on intensity. The cost of the Fundamentals class is $69.00 with monthly graduations into our regular CrossFit program. You can enroll at any time into Fundamentals. For more information, please e-mail: Info@CrossFitAmundson.com.

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25 August 2014

MONDAY 140825

Strict Pull-up 5,5,5,5,5 Repetitions. Add weight if appropriate.

Rest as needed then,

1 minute of 95lb. / 65lb. Ground to Overhead
1 minute of Lateral Bar Over Burpees

Rest up to 2:00 then,

2 minutes of 95lb. / 65lb. Ground to Overhead
2 minutes Lateral Bar Over Burpees

Rest up to 4:00 then,

3 minutes of 95lb. / 65lb. Ground to Overhead
3 minutes of Lateral Bar Over Burpees

Note: Every repetition counts as a point in todays workout. How many people can break 200 repetitions with Rx’d weight? Pay special attention to the “variable rest” in the workout, which will be determined by class size. How much effect does rest have on your performance? Keep in mind that in the “real world” rest is never guaranteed and always variable.

Eddie – Athlete of The Week!

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Congratulations to Eddie who was recognized as Athlete of The Week. Eddie, also known in the gym as “Lifeguard Eddie” is an avid outdoorsman and waterman. Eddie has been the inspiration behind many of the more adventurous CrossFit Amundson events, including the challenging Run-Swim-Run practice event around the Cement Ship, the GnaRSR in which our gym took second place and won the “GnaRSP Spirit Award” and the upcoming Stand Up Paddle to the Santa Cruz Maritime One MIle Buoy. Eddie is tough-as-nails in the gym, and sets an extremely positive example in the community that he serves as a State Parks Peace Officer. Eddie recently took 156th place out of 5200 competitors in the Reebok Spartan Race in San Francisco. Congratulations Eddie on all of your success and keep up the inspiring work. We love you brother!

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Monday Special Events:

Yoga today – 8:30 AM – 9:30 AM and 6:00 PM – 7:00 PM

Barbell Club today – 1:30 PM – 2:30 PM

Krav Maga Phase A today – 7:15 PM – 8:00 PM

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24 August 2014

SUNDAY 140824

Please join us for today from 10:00 to 11:00 AM for the CrossFit Amundson Olympic LIfting Class followed by Open Gym from 11:00 AM to 1:00 PM. A CrossFit Amundson Coach will be on staff to help with the accomplishment of your fitness goals.

Brad and Kristen – Married!

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Congratulations to Brad and Kristen Spencer on their wedding today! Brad and Kristen were married today in Aptos, California, during a beautiful ceremony. Our very own Coach Alex Spencer was Brad’s best man. Brad and Kristen are a shinning example of a faith-based relationship, and together they radiate love, friendship, service and devotion.

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23 August 2014

SATURDAY 140823

Please join us from 10:00 AM to 2:00 PM today for Open Gym Saturday.  There will be TWO formal group workouts today. The first workout will start at 10:00 AM and will be open to all skill levels and is free to our community. The second session will begin at approximately 11:30 AM and will be an Advanced Workout. Please be sure to review the Advanced Athlete and Intermediate Athlete expectations for this workout as a scaled version will not be available. The Advanced Workout is only for members of CrossFit Amundson. Open gym will be from 12:30 PM to 2:00 PM with supervision from our Coaching Team. This is a great opportunity to work on skills and the accomplishment of your goals.

Britain and his son Cody

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Greg Amundson has teamed with Dynasty Restaurant (located next to our Krav Maga studio) to create a custom CrossFit Amundson “Zone Perfect” menu offering exclusive for our Athletes. Designed by Greg, each menu item is 40-30-30 between Carbohydrate, Protein and Fat, to ensure a perfectly balanced Zone and Paleo friendly meal. A sample meal is steamed kale with baked chicken breast and sliced avocado. The best part is the entire CrossFit Amundson menu is only $9.95. Updates on this exciting new offering are coming soon.

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Krav Maga Phase A Update

The tentative test date for Krav Maga Phase B will be October 29, 2014, from 6:00 PM to 8:00 PM. More information to follow.

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22 August 2014

FRIDAY 140822

Complete Four Rounds for Maximum Wall Ball Shots:

On a 4:00 Running Clock,

Run 400 Meters
30 Hurdle Jumps
As Many Repetitions As Possible of Wall Ball

Note: Your score each round is the total number of Wall Ball shots achieved. Hurdle height is 24 inches for men and 20 inches for women. Wall Ball weight is 20lb. for men and 14lb. for women. Rest up to four minutes between rounds. Following the metabolic workout, complete four Rope Climbs using the most challenging technique available to you.

Krav Maga Santa Cruz Phase A

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Santa Cruz Affiliate Cup Update

Attention athletes of CrossFit Amundson: The Santa Cruz Affiliate Cup is back! This year it will be held at CrossFit West on Sunday, October 19th, 2014. Our gym can send up to 10 different teams to represent CrossFit Amundson: 2 RX, 4 Open, 2 each in the age group of 40+ and 55+. The RX teams are made up of 2 men and 2 women. The Open teams are for those who are beginning or intermediate level competitors and who do not enter other CrossFit competitions.

The Open, 40+ and 55+ teams may have up to 6 athletes, as long as there are at least 2 men and 2 women. The workouts will be designed for 4 athletes to complete, and it will be up to the team which 4 members compete at each event. The cost per person is $40, and the entry fee includes a shirt. Stay posted for a sign up at the gym. If you are interested in competiting and have questions, please check with Katherine or Brett.

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Stockton Police Department implements CrossFit style fitness testing [video]

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21 August 2014

THURSDAY 140821 

“CrossFit Amundson Total”

Find you 1 Repetition Maximum Effort in the Following:

Bench Press
Deadlift
Front Squat
Weighted Pull-up

Note: This is an excellent indication of overall functional strength. Can anyone total over 800lb.? Work through each skill at a comfortable pace, in any order you choose. This is not a timed evolution.

PK is the man!

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Join us tonight from 6:00 PM to 7:00 PM for the Warrior Body – Zen Mind Yoga Practice with Bailey Feeney in our Krav Maga studio. This class is free to all CrossFit Amundson Athletes and is highly recommended. Practicing Yoga today is an excellent compliment to the CrossFit workout.

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20 August 2014

WEDNESDAY 140820

Complete 10 x 2:00 rounds of:

5 Hang Power Cleans
10 push-ups
15 squats

Note: Rest up to 2:00 between rounds. Mens prescribed weight is 95lb. and women’s weight is 65lb. Our Advanced Athletes should set a goal of thirty second split times each round, for a total of four rounds completed each 2:00. Move as quickly as possible during the transitions.

Tammy is STRONGER

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Wednesday Special Events

8:30 AM – 9:30 AM – Warrior Body Zen Mind Yoga Practice

7:15 PM – 8:00 PM – Krav Maga Phase A

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The question is not IF, but WHEN, a Law Enforcement Officers physical and mental fitness will mean the difference between life and death.” – Greg Amundson during his lecture to the International Association of Chiefs of Police in Arlington, VA.

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